How many calories are in one cup of heart of palm?

Heart of palm has 21 calories per cup or 115 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of heart of palm?

A single cup of Heart of Palm contains 0.5 grams of protein.

What vitamins and minerals are in heart of palm?

Heart of palm is an excellent source of a few nutrients, including potassium. It also contains significant amounts of Vitamin B6.

Does heart of palm contain antioxidants?

Heart of palm contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to heart of palm in cooking?

Cucumber and butterhead lettuce are similar to, or commonly paired with heart of palm in cooking and recipes.

Food with Nutrition Similar to Heart Of Palm

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Summary
Similar plants
Similar fruits
Similar meats
Similar nuts
Other Similar Foods

Heart of Palm source

Similar to Heart Of Palm

A nutrient dense vegetable, heart of palm is an excellent source of potassium and Vitamin B6. It also has significant amounts of dietary fiber, protein, Vitamin C, calcium, iron and riboflavin. One cup of cooked heart of palm contains about 21 calories.

Heart of palm is quite unique nutritionally, and the closest nutritional cousin include russet potato. Other similar foods include russet potato.

We compared the key nutrients in heart of palm (potassium and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Russet Potato, Water Chestnut, Garlic Powder, Ginger Root, Shallot, Tomato Sauce, Ketchup, Zucchini, Yellow Corn

fruits: Jackfruit, Banana, Raisins, Dates, Figs

meats: Chicken

nuts, grains and legumes: Cornmeal, Pistachio, Wild Rice

other: Fries, Worcestershire Sauce

The details of the top 20 foods most nutritionally similar to heart of palm are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to heart of palm. Russet potato, water chestnut, garlic powder, ginger root and shallot are all high in potassium and or Vitamin B6.

Russet Potato

Similarity: 82%

Russet potato is also high in potassium and Vitamin B6. Also, russet potato contains more pantothenic acid than heart of palm.

For 100 grams of heart of palm and russet potato:

Heart of Palm (5/8 cup)		Russet Potato (5/8 cup)
1795	potassium (MG)	417
0.73	Vitamin B6 (MG)	0.35

A higher water content, russet potato is less nutritionally dense than heart of palm. Heart of palm does contain more iron and riboflavin than russet potato by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	79
1.5	dietary fiber (G)	1.3
17	sugar (G)	0.62
2.7	protein (G)	2.1
0.05	saturated fat (G)	0.03
6.8	Vitamin C (MG)	5.7
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.01
18	calcium (MG)	13
1.7	iron (MG)	0.86
0.05	thiamin (MG)	0.08
0.17	riboflavin (MG)	0.03
0.85	niacin (MG)	1
0	pantothenic acid (MG)	0.3
0.73	Vitamin B6 (MG)	0.35
20	folate (UG)	14

0.816 | 0.816 | 1.37 Complete Comparison:
Russet Potato vs. Heart of Palm

Water Chestnut

Similarity: 77%

Water chestnut is also high in potassium and Vitamin B6. Also, water chestnut contains more dietary fiber, thiamin and pantothenic acid than heart of palm.

For 100 grams of heart of palm and water chestnut:

Heart of Palm (5/8 cup)		Water Chestnut (3/4 cup)
1795	potassium (MG)	584
0.73	Vitamin B6 (MG)	0.33

However, heart of palm does contain more Vitamin C and iron than water chestnut by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	97
1.5	dietary fiber (G)	3
17	sugar (G)	4.8
2.7	protein (G)	1.4
0.05	saturated fat (G)	0.03
6.8	Vitamin C (MG)	4
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	1.2
18	calcium (MG)	11
1.7	iron (MG)	0.06
0.05	thiamin (MG)	0.14
0.17	riboflavin (MG)	0.2
0.85	niacin (MG)	1
0	pantothenic acid (MG)	0.48
0.73	Vitamin B6 (MG)	0.33
20	folate (UG)	16

0.773 | 0.773 | 1.89 Complete Comparison:
Water Chestnut vs. Heart of Palm

Garlic Powder

Similarity: 75%

More nutritionally dense than heart of palm, garlic powder is also high in potassium and Vitamin B6. Moreover, garlic powder contains more dietary fiber, protein, calcium, iron and thiamin than heart of palm.

For 100 grams of heart of palm and garlic powder:

Heart of Palm (5/8 cup)		Garlic Powder (32 tsps)
1795	potassium (MG)	999
0.73	Vitamin B6 (MG)	1.7

However, heart of palm does contain more Vitamin C than garlic powder by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	331
1.5	dietary fiber (G)	9
17	sugar (G)	2.4
2.7	protein (G)	17
0.05	saturated fat (G)	0.25
6.8	Vitamin C (MG)	1.2
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.67
18	calcium (MG)	79
1.7	iron (MG)	5.7
0.05	thiamin (MG)	0.44
0.17	riboflavin (MG)	0.14
0.85	niacin (MG)	0.8
0	pantothenic acid (MG)	0.74
0.73	Vitamin B6 (MG)	1.7
20	folate (UG)	47

0.745 | 0.745 | 6.17 Complete Comparison:
Garlic Powder vs. Heart of Palm

Ginger Root

Similarity: 74%

Ginger root is also high in potassium and contains some of the same nutrients. Also, ginger root contains more dietary fiber and pantothenic acid than heart of palm.

For 100 grams of heart of palm and ginger root:

Heart of Palm (5/8 cup)		Ginger Root (50 tsps)
1795	potassium (MG)	415
0.73	Vitamin B6 (MG)	0.16

A higher water content, ginger root is less nutritionally dense than heart of palm. Heart of palm does contain more iron, riboflavin and Vitamin B6 than ginger root by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	80
1.5	dietary fiber (G)	2
17	sugar (G)	1.7
2.7	protein (G)	1.8
0.05	saturated fat (G)	0.2
6.8	Vitamin C (MG)	5
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.26
18	calcium (MG)	16
1.7	iron (MG)	0.6
0.05	thiamin (MG)	0.03
0.17	riboflavin (MG)	0.03
0.85	niacin (MG)	0.75
0	pantothenic acid (MG)	0.2
0.73	Vitamin B6 (MG)	0.16
20	folate (UG)	11

0.741 | 0.741 | 1.22 Complete Comparison:
Ginger Root vs. Heart of Palm

Shallot

Similarity: 72%

Shallot is also high in potassium and Vitamin B6. Also, shallot contains more dietary fiber, calcium and pantothenic acid than heart of palm.

For 100 grams of heart of palm and shallot:

Heart of Palm (5/8 cup)		Shallot (10 tbsps)
1795	potassium (MG)	334
0.73	Vitamin B6 (MG)	0.35

However, heart of palm does contain more iron and riboflavin than shallot by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	72
1.5	dietary fiber (G)	3.2
17	sugar (G)	7.9
2.7	protein (G)	2.5
0.05	saturated fat (G)	0.02
6.8	Vitamin C (MG)	8
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.04
18	calcium (MG)	37
1.7	iron (MG)	1.2
0.05	thiamin (MG)	0.06
0.17	riboflavin (MG)	0.02
0.85	niacin (MG)	0.2
0	pantothenic acid (MG)	0.29
0.73	Vitamin B6 (MG)	0.35
20	folate (UG)	34

0.722 | 0.722 | 1.53 Complete Comparison:
Shallot vs. Heart of Palm

Tomato Sauce

Similarity: 68%

Tomato sauce is also high in potassium and contains some of the same nutrients. Also, tomato sauce contains more dietary fiber and pantothenic acid than heart of palm.

For 100 grams of heart of palm and tomato sauce:

Heart of Palm (5/8 cup)		Tomato Sauce (3/8 cup)
1795	potassium (MG)	297
0.73	Vitamin B6 (MG)	0.1

A higher water content, tomato sauce is less nutritionally dense than heart of palm. Heart of palm does contain more iron, riboflavin and Vitamin B6 than tomato sauce by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	24
1.5	dietary fiber (G)	1.5
17	sugar (G)	3.6
2.7	protein (G)	1.2
0.05	saturated fat (G)	0.04
6.8	Vitamin C (MG)	7
3	Vitamin A (UG)	22
0.5	Vitamin E (MG)	1.4
18	calcium (MG)	14
1.7	iron (MG)	0.96
0.05	thiamin (MG)	0.02
0.17	riboflavin (MG)	0.07
0.85	niacin (MG)	0.99
0	pantothenic acid (MG)	0.31
0.73	Vitamin B6 (MG)	0.1
20	folate (UG)	9

0.684 | 0.684 | 1.08 Complete Comparison:
Tomato Sauce vs. Heart of Palm

Ketchup

Similarity: 68%

Ketchup is also high in potassium and contains some of the same nutrients. Also, ketchup contains more Vitamin A than heart of palm.

For 100 grams of heart of palm and ketchup:

Heart of Palm (5/8 cup)		Ketchup (6 tbsps)
1795	potassium (MG)	281
0.73	Vitamin B6 (MG)	0.16

A higher water content, ketchup is less nutritionally dense than heart of palm. Heart of palm does contain more dietary fiber, protein, Vitamin C, iron and Vitamin B6 than ketchup by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	101
1.5	dietary fiber (G)	0.3
17	sugar (G)	21
2.7	protein (G)	1
0.05	saturated fat (G)	0.01
6.8	Vitamin C (MG)	4.1
3	Vitamin A (UG)	26
0.5	Vitamin E (MG)	1.5
18	calcium (MG)	15
1.7	iron (MG)	0.35
0.05	thiamin (MG)	0.01
0.17	riboflavin (MG)	0.17
0.85	niacin (MG)	1.4
0	pantothenic acid (MG)	0.05
0.73	Vitamin B6 (MG)	0.16
20	folate (UG)	9

0.677 | 0.677 | 1.15 Complete Comparison:
Ketchup vs. Heart of Palm

Zucchini

Similarity: 61%

Zucchini is also high in potassium and contains some of the same nutrients. Also, zucchini contains more Vitamin C, thiamin and pantothenic acid than heart of palm.

For 100 grams of heart of palm and zucchini:

Heart of Palm (5/8 cup)		Zucchini (3/4 cup)
1795	potassium (MG)	261
0.73	Vitamin B6 (MG)	0.16

A higher water content, zucchini is less nutritionally dense than heart of palm. Heart of palm does contain more dietary fiber, iron and riboflavin than zucchini by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	17
1.5	dietary fiber (G)	1
17	sugar (G)	2.5
2.7	protein (G)	1.2
0.05	saturated fat (G)	0.08
6.8	Vitamin C (MG)	18
3	Vitamin A (UG)	10
0.5	Vitamin E (MG)	0.12
18	calcium (MG)	16
1.7	iron (MG)	0.37
0.05	thiamin (MG)	0.05
0.17	riboflavin (MG)	0.09
0.85	niacin (MG)	0.45
0	pantothenic acid (MG)	0.2
0.73	Vitamin B6 (MG)	0.16
20	folate (UG)	24

0.608 | 0.608 | 1.19 Complete Comparison:
Zucchini vs. Heart of Palm

Yellow Corn

Similarity: 60%

Yellow corn is also high in potassium and contains some of the same nutrients. Also, yellow corn contains more dietary fiber, niacin and pantothenic acid than heart of palm.

For 100 grams of heart of palm and yellow corn:

Heart of Palm (5/8 cup)		Yellow Corn (about 1 ear)
1795	potassium (MG)	218
0.73	Vitamin B6 (MG)	0.14

However, heart of palm does contain more calcium, iron, riboflavin and Vitamin B6 than yellow corn by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	96
1.5	dietary fiber (G)	2.4
17	sugar (G)	4.5
2.7	protein (G)	3.4
0.05	saturated fat (G)	0.2
6.8	Vitamin C (MG)	5.5
3	Vitamin A (UG)	13
0.5	Vitamin E (MG)	0.09
18	calcium (MG)	3
1.7	iron (MG)	0.45
0.05	thiamin (MG)	0.09
0.17	riboflavin (MG)	0.06
0.85	niacin (MG)	1.7
0	pantothenic acid (MG)	0.79
0.73	Vitamin B6 (MG)	0.14
20	folate (UG)	23

0.595 | 0.595 | 1.49 Complete Comparison:
Yellow Corn vs. Heart of Palm

fruits

Several fruits or fruit products offer similar nutrients to heart of palm including jackfruit, banana, raisins, dates and figs.

Jackfruit

Similarity: 76%

Jackfruit is also high in potassium and Vitamin B6. Also, jackfruit contains more dietary fiber, Vitamin C and pantothenic acid than heart of palm.

For 100 grams of heart of palm and jackfruit:

Heart of Palm (5/8 cup)		Jackfruit (5/8 cup)
1795	potassium (MG)	448
0.73	Vitamin B6 (MG)	0.33

A higher water content, jackfruit is less nutritionally dense than heart of palm. Heart of palm does contain more iron and riboflavin than jackfruit by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	95
1.5	dietary fiber (G)	1.5
17	sugar (G)	19
2.7	protein (G)	1.7
0.05	saturated fat (G)	0.2
6.8	Vitamin C (MG)	14
3	Vitamin A (UG)	5
0.5	Vitamin E (MG)	0.34
18	calcium (MG)	24
1.7	iron (MG)	0.23
0.05	thiamin (MG)	0.11
0.17	riboflavin (MG)	0.06
0.85	niacin (MG)	0.92
0	pantothenic acid (MG)	0.24
0.73	Vitamin B6 (MG)	0.33
20	folate (UG)	24

0.761 | 0.761 | 1.42 Complete Comparison:
Jackfruit vs. Heart of Palm

Banana

Similarity: 72%

Banana is also high in potassium and Vitamin B6. Moreover, banana contains more dietary fiber, Vitamin A, pantothenic acid and folate than heart of palm.

For 100 grams of heart of palm and banana:

Heart of Palm (5/8 cup)		Banana (7/8 medium)
1795	potassium (MG)	358
0.73	Vitamin B6 (MG)	0.37

A higher water content, banana is less nutritionally dense than heart of palm. Heart of palm does contain more calcium, iron and riboflavin than banana by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	89
1.5	dietary fiber (G)	2.6
17	sugar (G)	12
2.7	protein (G)	1.1
0.05	saturated fat (G)	0.11
6.8	Vitamin C (MG)	8.7
3	Vitamin A (UG)	3
0.5	Vitamin E (MG)	0.1
18	calcium (MG)	5
1.7	iron (MG)	0.26
0.05	thiamin (MG)	0.03
0.17	riboflavin (MG)	0.07
0.85	niacin (MG)	0.67
0	pantothenic acid (MG)	0.33
0.73	Vitamin B6 (MG)	0.37
20	folate (UG)	20

0.718 | 0.718 | 1.42 Complete Comparison:
Banana vs. Heart of Palm

Raisins

Similarity: 67%

Raisins are also high in potassium and contains some of the same nutrients. Also, raisins contains more dietary fiber, calcium and iron than heart of palm.

For 100 grams of heart of palm and raisins:

Heart of Palm (5/8 cup)		Raisins (5/8 cup)
1795	potassium (MG)	825
0.73	Vitamin B6 (MG)	0.19

However, heart of palm does contain more Vitamin E and Vitamin B6 than raisins by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	296
1.5	dietary fiber (G)	6.8
17	sugar (G)	0
2.7	protein (G)	2.5
0.05	saturated fat (G)	0.18
6.8	Vitamin C (MG)	5.4
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0
18	calcium (MG)	28
1.7	iron (MG)	2.6
0.05	thiamin (MG)	0.11
0.17	riboflavin (MG)	0.18
0.85	niacin (MG)	1.1
0	pantothenic acid (MG)	0.05
0.73	Vitamin B6 (MG)	0.19
20	folate (UG)	3

0.673 | 0.673 | 2.29 Complete Comparison:
Raisins vs. Heart of Palm

Dates

Similarity: 65%

Dates are also high in potassium and contains some of the same nutrients. Also, dates contains more dietary fiber, calcium and pantothenic acid than heart of palm.

For 100 grams of heart of palm and dates:

Heart of Palm (5/8 cup)		Dates (4 dates)
1795	potassium (MG)	696
0.73	Vitamin B6 (MG)	0.25

However, heart of palm does contain more Vitamin C, Vitamin E, iron, riboflavin and Vitamin B6 than dates by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	277
1.5	dietary fiber (G)	6.7
17	sugar (G)	66
2.7	protein (G)	1.8
0.05	saturated fat (G)	0
6.8	Vitamin C (MG)	0
3	Vitamin A (UG)	7
0.5	Vitamin E (MG)	0
18	calcium (MG)	64
1.7	iron (MG)	0.9
0.05	thiamin (MG)	0.05
0.17	riboflavin (MG)	0.06
0.85	niacin (MG)	1.6
0	pantothenic acid (MG)	0.81
0.73	Vitamin B6 (MG)	0.25
20	folate (UG)	15

0.645 | 0.645 | 2.29 Complete Comparison:
Dates vs. Heart of Palm

Figs

Similarity: 63%

Figs are also high in potassium and contains some of the same nutrients. Also, figs contains more dietary fiber, calcium and pantothenic acid than heart of palm.

For 100 grams of heart of palm and figs:

Heart of Palm (5/8 cup)		Figs (1.5 large)
1795	potassium (MG)	232
0.73	Vitamin B6 (MG)	0.11

A higher water content, figs is less nutritionally dense than heart of palm. Heart of palm does contain more protein, Vitamin C, iron and riboflavin than figs by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	74
1.5	dietary fiber (G)	2.9
17	sugar (G)	16
2.7	protein (G)	0.75
0.05	saturated fat (G)	0.06
6.8	Vitamin C (MG)	2
3	Vitamin A (UG)	7
0.5	Vitamin E (MG)	0.11
18	calcium (MG)	35
1.7	iron (MG)	0.37
0.05	thiamin (MG)	0.06
0.17	riboflavin (MG)	0.05
0.85	niacin (MG)	0.4
0	pantothenic acid (MG)	0.3
0.73	Vitamin B6 (MG)	0.11
20	folate (UG)	6

0.632 | 0.632 | 0.96 Complete Comparison:
Figs vs. Heart of Palm

meats

Chicken

Similarity: 62%

Chicken is also high in potassium and Vitamin B6. Moreover, chicken contains more protein, thiamin, riboflavin and niacin than heart of palm.

For 100 grams of heart of palm and chicken:

Heart of Palm (5/8 cup)		Chicken (3.5 ounces)
1795	potassium (MG)	677
0.73	Vitamin B6 (MG)	0.54

However, heart of palm does contain more dietary fiber, Vitamin C, calcium and iron than chicken by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	189
1.5	dietary fiber (G)	0
17	sugar (G)	0
2.7	protein (G)	23
0.05	saturated fat (G)	3.1
0	trans fat (G)	0.09
6.8	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.39
18	calcium (MG)	8
1.7	iron (MG)	0.93
0.05	thiamin (MG)	0.12
0.17	riboflavin (MG)	0.3
0.85	niacin (MG)	7.1
0	pantothenic acid (MG)	1.3
0.73	Vitamin B6 (MG)	0.54
20	folate (UG)	2
0	Vitamin B12 (UG)	0.51

0.615 | 0.615 | 3.86 Complete Comparison:
Chicken vs. Heart of Palm

nuts, grains and legumes

Cornmeal

Similarity: 61%

Cornmeal is also high in potassium and Vitamin B6. Moreover, cornmeal contains more dietary fiber, protein, iron, thiamin and niacin than heart of palm.

For 100 grams of heart of palm and cornmeal:

Heart of Palm (5/8 cup)		Cornmeal (7/8 cup)
1795	potassium (MG)	322
0.73	Vitamin B6 (MG)	0.59

However, heart of palm does contain more Vitamin C, calcium and riboflavin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	384
1.5	dietary fiber (G)	9.4
17	sugar (G)	1.6
2.7	protein (G)	9.9
0.05	saturated fat (G)	1
6.8	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.37
18	calcium (MG)	6
1.7	iron (MG)	3
0.05	thiamin (MG)	0.3
0.17	riboflavin (MG)	0.09
0.85	niacin (MG)	2.5
0	pantothenic acid (MG)	0.6
0.73	Vitamin B6 (MG)	0.59
20	folate (UG)	34

0.609 | 0.609 | 4.2 Complete Comparison:
Cornmeal vs. Heart of Palm

Pistachio

Similarity: 60%

More nutritionally dense than heart of palm, pistachio is also high in potassium and Vitamin B6. Moreover, pistachio contains more dietary fiber, protein, Vitamin E and calcium than heart of palm.

For 100 grams of heart of palm and pistachio:

Heart of Palm (5/8 cup)		Pistachio (7/8 cup)
1795	potassium (MG)	999
0.73	Vitamin B6 (MG)	1.1

However, heart of palm does contain more Vitamin C than pistachio by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	572
1.5	dietary fiber (G)	10
17	sugar (G)	7.7
2.7	protein (G)	21
0.05	saturated fat (G)	5.6
6.8	Vitamin C (MG)	3
3	Vitamin A (UG)	13
0.5	Vitamin E (MG)	2.2
18	calcium (MG)	107
1.7	iron (MG)	4
0.05	thiamin (MG)	0.7
0.17	riboflavin (MG)	0.23
0.85	niacin (MG)	1.4
0	pantothenic acid (MG)	0.51
0.73	Vitamin B6 (MG)	1.1
20	folate (UG)	51

0.603 | 0.603 | 7.29 Complete Comparison:
Pistachio vs. Heart of Palm

Wild Rice

Similarity: 59%

Wild rice is also high in and contains some of the same nutrients. Also, wild rice contains more pantothenic acid than heart of palm.

For 100 grams of heart of palm and wild rice:

Heart of Palm (5/8 cup)		Wild Rice (5/8 cup)
1795	potassium (MG)	101
0.73	Vitamin B6 (MG)	0.14

A higher water content, wild rice is less nutritionally dense than heart of palm. Heart of palm does contain more Vitamin C, calcium, iron and potassium than wild rice by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	101
1.5	dietary fiber (G)	1.8
17	sugar (G)	0.73
2.7	protein (G)	4
0.05	saturated fat (G)	0.05
6.8	Vitamin C (MG)	0
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	0.24
18	calcium (MG)	3
1.7	iron (MG)	0.6
0.05	thiamin (MG)	0.05
0.17	riboflavin (MG)	0.09
0.85	niacin (MG)	1.3
0	pantothenic acid (MG)	0.15
0.73	Vitamin B6 (MG)	0.14
20	folate (UG)	26

0.594 | 0.594 | 1.37 Complete Comparison:
Wild Rice vs. Heart of Palm

other

Fries

Similarity: 66%

Fries are also high in potassium and Vitamin B6. Moreover, fries contains more dietary fiber, calcium, thiamin and niacin than heart of palm.

For 100 grams of heart of palm and fries:

Heart of Palm (5/8 cup)		Fries (1.5 serving)
1795	potassium (MG)	579
0.73	Vitamin B6 (MG)	0.37

However, heart of palm does contain more iron and riboflavin than fries by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	312
1.5	dietary fiber (G)	3.8
17	sugar (G)	0.3
2.7	protein (G)	3.4
0.05	saturated fat (G)	2.3
0	trans fat (G)	0.06
6.8	Vitamin C (MG)	4.7
3	Vitamin A (UG)	0
0.5	Vitamin E (MG)	1.7
18	calcium (MG)	18
1.7	iron (MG)	0.81
0.05	thiamin (MG)	0.17
0.17	riboflavin (MG)	0.04
0.85	niacin (MG)	3
0	pantothenic acid (MG)	0.58
0.73	Vitamin B6 (MG)	0.37
20	folate (UG)	30

0.661 | 0.661 | 2.78 Complete Comparison:
Fries vs. Heart of Palm

Worcestershire Sauce

Similarity: 64%

Worcestershire sauce is also high in potassium and contains some of the same nutrients. Also, worcestershire sauce contains more Vitamin C, calcium and iron than heart of palm.

For 100 grams of heart of palm and worcestershire sauce:

Heart of Palm (5/8 cup)		Worcestershire Sauce (6 tbsps)
1795	potassium (MG)	800
0.73	Vitamin B6 (MG)	0

However, heart of palm does contain more dietary fiber, protein and Vitamin B6 than worcestershire sauce by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	77
1.5	dietary fiber (G)	0
17	sugar (G)	10
2.7	protein (G)	0
0.05	saturated fat (G)	0
6.8	Vitamin C (MG)	13
3	Vitamin A (UG)	5
0.5	Vitamin E (MG)	0.08
18	calcium (MG)	107
1.7	iron (MG)	5.3
0.05	thiamin (MG)	0.07
0.17	riboflavin (MG)	0.13
0.85	niacin (MG)	0.7
0.73	Vitamin B6 (MG)	0
20	folate (UG)	8

0.637 | 0.637 | 1.47 Complete Comparison:
Worcestershire Sauce vs. Heart of Palm

Other Nutritional Substitutes

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